3. 1. Choose a goal
Choose a goal to get you through the season
4. 1. Choose a goal
Choose a goal to get you through the season
Be specific. Example: I will not gain any
weight between now and January 1st.
5. 1. Choose a goal
Choose a goal to get you through the season
Be specific. Example: I will not gain any
weight between now and January 1st.
See yourself achieving this goal
6. 1. Choose a goal
Choose a goal to get you through the season
Be specific. Example: I will not gain any
weight between now and January 1st.
See yourself achieving this goal
Write it down
7. 2. Make it appealing
Recruit a friend,
family member or
a co-worker to
participate too.
8. 3. Emotions drive action!
Attach an emotion to
your goal.
How will you feel
when you attain your
goal?
9. 4. What are the
obstacles?
List the obstacles that could undermine your
success.
What are the solutions to overcoming these
obstacles?
Right now, list the obstacles AND the
solutions to reaching your goal.
10. 5. Know your serving
sizes
Knowledge is power, so don’t guess.
Use search engines to find serving sizes of
common foods online.
Weigh and measure your food for 2 weeks to
make an EYE - STOMACH - BRAIN
connection to the food on your plate.
11. 6. Develop new habits
Healthy habits help
you reach your goal
Drinking 8-8oz glasses
of water a day is a
healthy habit
12. 7. Create a clear vision
Have a picture of
yourself in your mind
of you when you attain
your goal.
Study it daily.
Have a strong, positive
emotion about your
image.
13. 8. Reinforcement
Create a reinforcement
technique.
Use aromatherapy or a
mantra for 10 days
whenever you feel joy.
After 10 days, use
your technique
whenever you feel
stressed.
14. 9. Reward success!
Prepare a list of fun
rewards
Have non-eating
celebrations such as
renting a movie
Treat yourself to these
rewards when you
have small and large
successes
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